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1
Sagittarius Horoscope for Thursday, December 24, 2015

Thursday, December 24, 2015 - Everyone seems to be running on a different frequency than you, yet you're not motivated to catch up with them now. However, you can't just take yourself out of the game and expect your friends to willingly play without you. The most effective solution to this dilemma is to simply share your feelings. Engaging in an honest dialogue will take all of you to common ground where you can operate without any unexpressed agendas. Being true to yourself encourages others to do the same.

2
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

3
Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand

From the mind of today's most beloved bodybuilder in the world comes a motivating visual experience like you've never seen before. Are you ready to BELIEVE? Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene's "BELIEVE" is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance. And now for the first time ever, this one night event is available to own exclusively with Vimeo On Demand. Giving everyone across the world a front row seat into the past, present, and future of the most motivational and creative bodybuilder on the planet.

4
5 Worst Things to Do to Build Bigger Shoulders

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders. Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back. Onlookers can see just how developed your shoulders are no matter where around you they are standing. In addition, big, thick, and wide delts are not only noticeable when in a tank top or topless, but also when wearing a dress shirt, sweater and even a suit. In other words, no other muscle screams, “I lift hard and heavy” like the shoulders do.

5
10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

6
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

7 6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take , and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron . Ready? Here we go.

8
Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

9
Dorian Yates' 12 Rules for Building Muscle

The rep ranges I have found to be most productive at stimulating growth are 6-8 for the upper body, and 8-12, occasionally as high as 15, for the lower body. Don’t fall into the trap of reading about how some pro uses 15-20 reps for upper body and even higher reps for legs and thinking that will work the same for you. That’s how the guy might train now, but you can bet your arse he didn’t get to be the size he is now training that light. It takes heavy weight to build muscle mass and density. That being said, heaving and jerking heavy weights won’t do much for you either. Proper form is necessary to engage the target muscle and keep it under tension long enough to incur the damage at the cellular level that starts the process of repair and growth. Training as heavy as possible should be the goal, but only when the actual target muscle is doing the work. For example, your biceps will see much better results from strictly curling 120 pounds than they would cheat-curling 200 with hip thrusting, which would transfer most of the resistance to the shoulders and lower back.

10
6 Simple Moves to Build a Bigger Chest

Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest!

11
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

12
THE 12 STACKS OF CHRISTMAS — THOUSANDS OF DOLLARS IN HOLIDAY GIVEAWAYS

5. Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner. Non-compliance shall result in disqualification and award of Prize to an alternate Winner. By accepting Prize, Winners consent that Sponsor or American Media, Inc. may use the Winners' names, photographs, or other likenesses, the Winners' hometown and biographical information, statements concerning the contest entry, or Sponsors' products without compensation for purposes of advertising, promotion, and merchandising, and grant all rights to edit or modify and to publish and copyright it. Winners must also make themselves available to travel at Sponsor's expense for promotional purposes. By accepting Prize, Winners agree to hold Sponsor, American Media, Inc.

13
EliteFTS.com Inc

The success of your program depends on your ability to balance what your head coach wants to do, what you want to do, and what your team really needs.

14
The Holiday Gut Checks: The Party Hard, Work Hard Workout

You can't expect to stay on point if you're partying too hard. Make up for the holiday hurtin' you put on your body with this workout.

15
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

16
T NATION on Twitter

Take 5 minutes before every workout and prime your body. Here's why and how: https://www.t-nation.com/training/5-minute-workout-booster … pic.twitter.com/tHmrsVSCKD

17
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

18
Tip: Stop Dieting If You're Skinny-Fat | T Nation

First, let's remember that those "small" men's physique competitors in the upper ranks mostly weigh somewhere around 200 pounds, shredded. And most are taller than their stocky brethren in the bodybuilding category. So if you're a soft 170 pounds you're not going to be happy being a leaner 150. Muscle matters, not just low body fat. Make sure you have some before adopting a "cutting" plan.

19
Arnold on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

20
T NATION on Twitter

Lifters shouldn't do "regular people" diets. Here's one made for iron addicts: https://goo.gl/yNGvZj  Free ebook. pic.twitter.com/DJ2Wem0H5n

21
T NATION on Twitter

Good news! Coffee is damn good for you. Here's why: https://www.t-nation.com/diet-fat-loss/tip-drink-3-4-cups-of-coffee-per-day … pic.twitter.com/5ByLuCW169

22
T NATION on Twitter

Get your body fat where you want it with simple math. Here's how: https://www.t-nation.com/diet-fat-loss/tip-lose-fat-keep-muscle-know-how-much-to-eat … pic.twitter.com/xlWAebAMvE

23
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

24
Bodybuilding.com 30 Days of Fit Challenge

Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

25
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

26
T NATION on Twitter

Load a bar with more weight than you can squat and stand up with it. Here's why: https://www.t-nation.com/training/tip-do-heavy-squat-stand-ups … pic.twitter.com/K9c70CsVP7

27
T NATION on Twitter

Rest-pause sets, back-off sets, drop sets. How to use them as fat burners: https://www.t-nation.com/training/tip-use-these-3-lifting-techniques-to-burn-fat … pic.twitter.com/OICqhP8txI

28
Unlimited Muscle Growth?

But fear not, for one scientifically validated natural myostatin inhibitor does exist! As a result of research spearheaded by Dr. Carlon Colker and presented at the 2009 American College of Nutrition Conference, it was found that fertilized egg yolks contained a natural myostatin inhibitor in small doses. Colker was able to develop a process to isolate, enrich and standardize high amounts of this specific protein into a compound that was trademarked as Myo-T12. In later study, Myo-T12 was found to lower myostatin levels by an average of 46%, and the lowering effect was observed in 100% of study participants. The reduced myostatin was experienced for 12–18 hours, with levels returning to normal at about 24 hours.

29 Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

30
The 4 Biggest Fat-Loss Myths

The gym floor is full of bro-science touting one diet or another. “Dude, you need to slash carbs to get lean.” “Man, you’ve gotta try this Paleo thing.” Well, what might work for one person may lead to diet failure for another. A new Israeli study involving 800 subjects and more than 45,000 meals found that people can react in wildly different ways to the same diet. When subjects were provided the exact same foods for a week, the scientists discovered that how the nutrients were processed varied greatly among the volunteers. Some people experienced high spikes in blood glucose (which is a risk factor for fat gain) after eating certain foods, while others had a much more moderate response to the same edibles. So while going low-carb may work for your buddy, it may do little shed extra winter insulation from your frame.

31
T NATION on Twitter

Do paused reps on pull-ups if you're trying to build muscle. Here's how: https://www.t-nation.com/training/tip-build-your-lats-with-these-two-techniques … pic.twitter.com/MAkmYGMnzr

32
What Does Your Pee Say About Your Health?

What does your pee say about your health? More than you’d think. “Most of the variation in urine color has to do with a person’s hydration level and the subsequent concentration of urine,” says Phillip Pierorazio, M.D., Assistant Professor of Urology and Oncology, and Director of the Division of Testis Cancer at the James Buchanan Brady Urological Institute.

33
The 6 Exercises You Need To Be Doing

"Barbell deadlifts demand you maintain proper spinal alignment, but this is a skill that's essential to learn if you want to be safe in the gym, period. It's worth your time to learn," says Liles. "But if you're just starting out or have back limitations, it's OK to use a hex or trap bar instead of a barbell. You'll still work the posterior chain with far less stress on the lumbar spine."

34
The Holiday Gut Checks: The Food Binge Fat Burning Workout

The Holiday Gut Checks: The Food Binge Fat Burning Workout

35
Flex Wheeler on Instagram: “Merry Christmas to you and yours 🙏🏾”

36
Shanna on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

37
Gaspari Kitchen on Instagram: “Wanna win a #Nutribullet #Myofusion & #Gaspari shaker?! All you have to do is like this picture & Follow @gasparikitchen!! It's really that…”

38
@therock on Instagram: “My cuz and @WWE's #NXTDominantDiva @niajaxwwe warning y'all about my 69" arm aka #69InchesOfHeaven😂. #PostXmasTraining #IronParadise…”

39
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

40
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

41 Lay Back For A Six-Pack

There may be no better exercise for making your abs pop than the decline situp, which trains all your deep core muscles and the six- pack muscle—so it really pops.

42
Arnold Schwarzenegger's Mammoth Chest And Back Workout

Arnold hit every body part, not just chest, with high volume and frequency. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs.

43
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

44
Warmup Tips: How to Use Static and Dynamic Stretching to Become a Better Athlete

Static stretching alone can impair your reflexes and increase your risk for injury, but here's how and when it can be used to your benefit.

45
T NATION on Twitter

Tip: Use "stage reps" to get stronger at pull-ups. Info: https://www.t-nation.com/training/tip-do-stage-reps-to-improve-your-pull-ups … pic.twitter.com/OAWzmpiJPO

46 Elitefts - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

47
Jaime Gerwig on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

48
5 Holiday Tips for Staying Shredded

Christmas is only a few days away, which means we're at the pinnacle of the holiday eating and drinking season! Food and festivities will be plentiful, so don't jump in blindly. It is totally possible to still enjoy good food and mingle your way through the holidays without adding unwanted weight. Here are  5 top tips  to remain sexy and shredded this holiday season.

49
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

50
Pauline Nordin on Instagram: “Can't wait to work out when I get back to Los Angeles! #workoutmotivation #gymrat #girlswholift”

51 Go Nuts (The Smart Way)
52 http://www.bodybuilding.com/store/gift-certificate.html?mcid=SM_twitdeal
53 Op-Ed: Arnold Schwarzenegger’s Christmas Challenge
54 Why Some Athletes Are NOT Tough!?!? • Zach Even-Esh
55 Joe Kenn on Instagram: “A long lasting friendship started through the Iron Brotherhood and fostered by @underthebar over 10 years ago. My guy the "Tony Robbins" of…”
56 Dave Tate on Twitter
57 Brian Shaw deadlifting to AC/DC - Official Muscular Development Magazine | Facebook
58 ASIA MONET LANDS ON TELEVISION SERIES' AMERICAN CRIME STORY' - Black Celebrity Kids
59 MAW Gala Elitefts OSU Field Trip
60 Sean Gerhardt on Twitter
61 Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition
62 Rugby Tonight on Twitter
63 animalviper on Twitter
64 Pauline Nordin on Instagram: “Well hello there..,do you lift? 😂 #workoutmotivation #gymguys #hiphop #workouthumor #hiphop”
65 Pauline Nordin on Instagram: “A fitness review about my stay at Ararat Park Hyatt Moscow - Арарат Парк Хаятт Москва This hotel has perfect location and if you want to…”
66 Strykers World on Instagram: “Have a Very Merry Christmas everyone 👦🏼🐻🐶🐼❤️🎅🏻🐾⛄️🎄🍀❄️”
67 Bodybuilding.com on Twitter
68 Pauline Nordin on Instagram: “Walked here. #Moscow #traveling #trip”
69 Dave Tate on Instagram: “Wishing you happy holidays and a joyous new year. During the holidays, we are especially grateful to those who have helped in our success…”
70 ♡TheRareMaahiMayuri♡ on Twitter
71 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “People say because it's Christmas Eve it's a rest day? Hmmmm..... Happy holidays everyone! I hope you all have a wonderful day and create…”
72 Shawn Ray on Instagram: “Throwback Thursday with Flex Wheeler, Lee Priest & Richard Jones at the Shawn Ray Muscle Camp Las Vegas! #npc #ifbb #halloffame #oldschool…”
73 Dave Tate on Instagram: “3-Day Christmas Sale! 3-DAYS ONLY! Save up to 30% on 1000's of items ( Most items discounted). Hurry. This sale ends Sunday.…”
74 Pauline Nordin on Instagram: “Funny how I love pastel painted buildings yet I wouldn't wear it! ☺️ #russia #Moscow #travel”
75 Marisa Inda on Twitter
76 Back Tri Set 12.23.15
77 Jon Hurley on Twitter
78 Why 99% of Diet Plans Really Fail (Hint: It's Not Dessert)
79 Best Muscle Building Programs, Training Volume Progression for Muscle Growth
80 Justin Cram on Twitter
81 Mark Dugdale on Instagram: “Hanging Band Technique as per The Craziest Training Method article by Joel Seedman on @testosteronenation”
82 Kai Greene on Twitter
83 Keith Urban - You'll Think of Me (Best Live Performance)
84 Blood Sugar Balancing
85 Welsh Wheels
86 The 7 Granddaddy Laws of Training
87 The 5 Worst Things to Do if You Want to Build Stronger Legs
88 M&F Iron Maiden: Paige Hathaway
89 7 Tips for Flirting in the Gym
90 8 Ways to Avoid the Most Common Workout Injuries
91 Double-Duty Supplement
92 6 Best Shoulder-Saving Exercises
93 Weights or Cardio
94 7 Best Recovery Foods
95 6 Tips for Bigger, Stronger Arms